Throw Back Thirsty Trap Thick Thigh Thursday!
The four original Hooligans brought to you via steel plates and duct taped bars, full heads of hair, shit form, blood, sweat and heart for days!
This is where it started, CFDNR doesn’t exist without this.
Thank you Kyle Knapp, Kale Creech, and Drew Lyneis for helping to created the best gym in NoCo!
Freedom WOD Classes
Warm Up: 10 Mins
2 Rounds
25 Double Unders
6 RDL
8 High Hang Power Cleans
10 Front Squats
Mobility:
Perform mobility between strength sets
Strength: 12-15 Mins
Deadlift **90% + 10 LBS** of your 1RM to calculate load
75% X 5
85% X 3
95% X 1+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.
Home WOD: 9 Min
9 min AMRAP
25 Double Unders / 50 Single Unders
1 Hang Squat Clean
25 Double Unders / 50 Single Unders
2 Hang Squat Cleans
25 Double Unders / 50 Single Unders
3 Hang Squat Cleans
25 Double Unders / 50 Single Unders
4 Hang Squat Cleans
… and so on, adding 1 reps to the hang squat cleans until the 9min time cap
Can use Single Arm Alternating DB instead of a bar. 1 rep (right) 1 rep (left), then 2 reps (right) 2 reps (left) and so on.
Metcon: 9 Min
9 min AMRAP
25 Double Unders / 50 Single Unders
1 Hang Squat Clean 185/130
25 Double Unders / 50 Single Unders
2 Hang Squat Cleans 185/130
25 Double Unders / 50 Single Unders
3 Hang Squat Cleans 185/130
25 Double Unders / 50 Single Unders
4 Hang Squat Cleans 185/130
… and so on, adding 1 reps to the hang squat cleans until the 9min time cap
Elite Competition Class
Optional Active Recovery
27-24-21-18-15-12-9
AbMat Sit Up
Bike Calories
After Each Set (7 Rounds)
5 Strict Pull Ups
10 Push Ups
15 Air Squats
Performance Power Training
Thursday, Oct 8th, 2020
Pre-Flight: Bench, Its a good day. Then is classic back and arms.
Jet Fuel:
250 Row
3x
10 DB Bench Press
10 DB Shoulder Press
20 Facepulls https://youtu.be/zM1UURn-K_E
-Mash upper body
Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: 3 Board Press
Max 1
AMAP @80%
GainCity:
-Seated DB Shoulder Press
3×12
-DB Pullover
3×12
-Bandy Curls/Pushdowns https://youtu.be/llCOtaJIzNw https://youtu.be/eoWDUIK4gmM
50 (each) **Perform 50 reps each exercise, each arm, separate**
Afterburner:
In Order, Complete:
35 Strict Pullups
35 Toes 2 Bar
**Every Break, 20 Double Under**
**Use your same scales as last week**
